TEMPO RUN – BUILDING STRENGTH AND STAMINA

What Makes Tempo Runs Different?

A tempo run is faster than an easy run but slower than the bursts of an interval session. The goal is to hold a "comfortably hard" pace, one where you're working hard but still in control. These runs improve your speed endurance, which is crucial for races from 5Ks to marathons.

A common mistake runners make? Going too fast. If you're gasping for air or struggling to complete the workout, you're running at interval intensity rather than tempo pace. A good tempo run should feel challenging but sustainable, where you could say a short sentence but wouldn't want to hold a full conversation.

Tempo runs are race-specific training, they help you lock in your pacing, build strength, and improve overall efficiency. Think of them as the bridge between your easy runs and your speed work, teaching your body to handle sustained hard efforts.

What Tempo Runs Should Feel Like

Getting the right effort level for your tempo runs is crucial for building speed endurance without burning out. Here's what you should be aiming for:

• "Comfortably hard" effort – Harder than an easy run but not an all-out sprint
• Heart rate in Zone 3-4 – Working hard but not maxing out (80-90% of max HR)
• Sustained effort – Typically run for 20-50 minutes, depending on your fitness level and race goals
• Focused but controlled – If you're fading halfway through, you likely started too fast

If you finish completely exhausted, you ran too hard. Tempo runs should challenge you, but you should still feel in control.

Not sure what your heart rate zones are? Use this Hr Zone Calculator or read the Full Guide to Heart Rate Zones to estimate them.

Why Tempo Runs Matter for Your Training

Tempo runs are one of the most effective ways to build endurance, strength, and race-day pacing confidence. They help your body push the threshold where fatigue sets in, allowing you to hold faster paces longer.

Here's how tempo runs help you improve:

• Increase lactate threshold – Delays fatigue so you can hold a strong pace longer
• Improve endurance at higher speeds – Strengthens your ability to run at race pace
• Teach mental toughness – Holding tempo effort requires focus and discipline
• Optimize energy efficiency – Helps your body burn fuel more effectively at faster speeds

The key is understanding that tempo runs aren't about going as fast as possible, they're about teaching your body to handle sustained hard efforts. This translates directly to better race performance.

Pro tip: Tempo runs are like race rehearsals. They teach you what it feels like to push hard for extended periods, which is exactly what you'll need on race day.

How to Do Tempo Runs the Right Way

Getting your tempo run strategy right can make the difference between breakthrough workouts and burnout. Here's your step-by-step approach:

• Choose the right tempo duration – The duration or distance of your tempo run is usually determined by where you are in your training program. Before your run, make sure you know how long or how far you want to run at your tempo pace
• Run at the right intensity – Tempo pace is about 80-90% of max effort, challenging but controlled. A simple way to find tempo pace: Run at the effort you could hold for an hour-long race (typically 10K to half-marathon pace)
• Start with a proper warm-up and cooldown – Always jog around 10 minutes before and after a tempo session to prepare and recover properly
• Stick to 1 tempo run per week – Tempo running is demanding. Overdoing it can lead to fatigue and overtraining

The goal is to finish feeling like you could have gone a bit longer if you had to, but you're definitely ready to be done. If you're completely spent, you went too hard.

Remember, tempo runs are about building sustained speed, not testing your maximum effort. The pace should feel hard but manageable, like you're working at the edge of your comfort zone.

The Bottom Line on Tempo Runs

Tempo runs are one of the most effective workouts for distance runners, helping you build the strength, endurance, and pacing control needed for race day.

The key is finding that sweet spot where you're working hard but still in control. When you nail your tempo runs, you'll notice that race pace starts to feel more comfortable, and you'll be able to hold strong efforts for longer periods.

Ready to add tempo runs to your training? Start with a 20-minute tempo effort once per week, focus on staying in the right heart rate zone, and watch how your race performance improves. The sustained hard effort will pay dividends when it matters most.